Step 1: Collect 3 day diet record -- You will use the provided 3 day diet diary form for each day to collect your diary for anything you eat and drink! Here is what you need to do to complete this assignment: Getting started – Collect diary, record be

MyPlate

Profile Info

Personal: Zahra Alalq Female 21 yrs 5 ft 46 kg

Day(s): 2017 Jan 18, Jan 19, Jan 20 (All)

Activity Level: Low Active

BMI: 19.8

Weight Change: Lose 1.1 lb per week

(Strive for an Active activity level.)

Normal is 18.5 to 25.

Best not to exceed 2 lbs per week.

The MyPlate report graphically compares the food list to the latest USDA Dietary Guidelines (see ChooseMyPlate.gov for more info).

Group Percent Amount

Dairy Intake 15 % 0.3

Dairy Recommendation 2.0

cup equivalent

cup equivalent

Protein Foods Intake 87 % 3.5

Protein Foods Recommendation 4.0

oz equivalent

oz equivalent

Vegetables Intake 0 % 0.0

Vegetables 1.5

cup equivalent

cup equivalent

Fruits Intake 44 % 0.7

Fruits Recommendation 1.5

cup equivalent

cup equivalent

Grains Intake 42 % 2.1

Grains Recommendation 5.0

oz equivalent

oz equivalent

Comparison

1400 Calorie Pattern

Make Half Your Grains Whole Vary Your Vegetables

Oils & Empty Calories

Dark Green Vegetables

Orange Vegetables

Dry Beans & Peas

Starchy Vegetables

Other Vegetables

cups weekly1.5

cups weekly1.0

cups weekly1.0

cups weekly2.5

cups weekly4.5

Aim for at least 2.5 whole grains a day

Aim for 4.0 teaspoons of oils a day

Limit your extra fats & sugars to 171 Calories

Intake vs. Recommendation

oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of Grains is a 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4 cup cooked beans.

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